Natural Supplements For Anxiety

by Dr. Carlo Carandang, MD

What Are Some Herbal And Dietary Supplements To Treat Anxiety And Stress?

Chamomile

What is it:

Chamomile is a daisy-like plant and is used to treat generalized anxiety disorder (GAD). It is classified as an herbal supplement.1-2 It comes in 350mg capsules, and various other unmarked dosages from various manufacturers.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

Gaba

What is it:

gamma-Aminobutyric acid (GABA) is an inhibitory neurotransmitter in the central nervous system (CNS). However, when it is taken orally as an amino acid, it does not cross the blood-brain barrier, so taking it orally does not reach the brain. Despite this, there is one study that shows it may have an effect on phobic anxiety.1-2 It comes in 250mg and 500mg capsules, and in various unmarked dosages from various manufacturers.

Galphimia

What is it:

Galphimia glauca is a flowering plant that grows in Latin America and South America. It is used to treat generalized anxiety disorder (GAD) and is classified as an herbal supplement.1 It comes in various unmarked dosages from various manufacturers.

Ginkgo Biloba

What is it:

Known as the maidenhair tree from China, it is used to treat generalized anxiety disorder (GAD) and adjustment disorder with anxiety. Ginkgo is classified as an herbal supplement.1-2 It comes in 60mg, 120mg and 500mg capsules, and various other unmarked dosages from various manufacturers.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

Inositol (myo-Inositol)

What is it:

Inositol is a naturally-occurring carbohydrate, tastes half as sweet as sugar (sucrose), and is found in fruits and lechitins. Inositol is used to treat panic disorder and obsessive compulsive disorder (OCD). It is classified as a dietary supplement.1 It comes in 250mg and 500mg capsules.

What it does:

Inositol increases the serotonergic signal in the brain, and thought to have a similar effect as SSRIs (selective serotonin reuptake inhibitors).2

Dosage

The dose range is 500mg to 1000mg twice or three times daily. The optimal dosage is 1500mg daily.1

Considerations:

Inositol has the potential for a few side effects, including dizziness, fatigue, nausea, and headache.3KalmPro has the right amount of inositol in it, and is effective for anxiety, as indicated in research studies.

Kava (Piper methysticum)

What is it:

Made from the root of the plant Piper methysticum (from the pepper family) that grows in the South Pacific, kava is used to treat anxiety disorders and generalized anxiety disorder (GAD). It is classified as an herbal supplement.1-2 It comes in 250mg and 500mg capsules.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

What it does:

Kava modulates GABA activity3 and can take up to 2 months to work for anxiety.

Dosage

The maximum dose is 250mg kavalactones daily.1

Considerations:

Kava has the potential for a few side effects, including liver failure, hepatitis, abnormal muscle spasms, scaly and yellowed skin, and drowsiness.2 Liver damage risk appears to be decreased at dosage levels below 250mg daily.1 Due to serious liver complications, kava is not recommended as a supplement for anxiety.

Lavender (Lavandula angustifolia)

What is it:

Lavender is a flowering plant in the mint family and native to the Old World (Europe and the Mediterranean). It is used to treat generalized anxiety disorder (GAD), and is classified as an herbal supplement.1-2 It comes in 400mg capsules, and various other unmarked dosages from various manufacturers.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

What it does:

Lavender has a similar mechanism of action as benzodiazepines, but without the sedative or addictive potential.3

Dosage

The optimal dose is 80mg daily.1

Considerations:

Lavender has the potential for a few side effects, including headache, constipation, and changes in appetite.2 Many manufacturers produce capsules which are excessively above the optimal dosage of 80mg daily. KalmPro has the right amount of lavender in it.

Lemon balm (Melissa officinalis)

What is it:

Lemon balm is an herb in the mint family, and is from Europe and the Mediterranean. It is used for anxiety disorders, non-clinical anxiety, and insomnia, and is classified as an herbal supplement.1 It comes in 400mg and 500mg capsules, and in various unmarked dosages from various manufacturers.

What it does:

Dosage

The optimal dosage is 80mg three times daily.1

Considerations:

Lemon balm has the potential for mild side effects, such as wheezing, dizziness, stomach pain, nausea, and vomiting.1 Many formulations dose lemon balm too high for anxiety. KalmPro has the right amount of lemon balm in it to help for anxiety, as indicated in research studies.

L-lysine and L-arginine

What is it:

L-lysine and l-arginine are amino acids, and classified as dietary supplements. L-lysine and l-arginine are found in red meat, fish, poultry, and dairy products. They are used in combination to treat non-clinical anxiety.1-2 Both come in 1000mg capsules and various other unmarked dosages from various manufacturers.

What it does:

L-lysine and l-arginine work by acting as a partial serotonin antagonist and a partial benzodiazepine agonist.3

Dosage

The optimal dose is 2.64 grams of each daily.1

Considerations:

L-lysine and l-arginine have the potential for a few side effects. Lysine can cause stomach pain, diarrhea, nausea, high cholesterol, and gallstones. Arginine can cause cramps, diarrhea, nausea, asthma, allergies, low blood pressure, and changes to blood glucose.1

L-theanine

What is it:

L-theanine is an amino acid, and is found in green tea. L-theanine is used to treat non-clinical anxiety, and is classified as a dietary supplement.1-2 It comes in 100mg and 200mg capsules, and various other unmarked dosages from various manufacturers.

What it does:

L-theanine enhances GABA and serotonin in the brain.3

Dosage

The dose range is 100mg to 200mg once or twice daily.1

Considerations:

L-theanine has the potential for mild side effects, including gastrointestinal symptoms, headache, and dizziness.1 Many formulations do not have the right amount of l-theanine to be effective for anxiety. KalmPro has the right amount of l-theanine to be effective for anxiety.

Melatonin

What is it:

Melatonin is a hormone that we naturally make in our bodies. It is used in non-clinical anxiety, and is classified as a dietary supplement.1-2 It comes in 1mg, 3mg, 5mg, and 10mg tablets, and various other unmarked dosages from various manufacturers.

Omega 3 fatty acids

What is it:

Omega 3 fatty acids are polyunsaturated fatty acids found in both plant and animal sources. It is used for non-clinical anxiety and is classified as a dietary supplement.1-2 It comes in various dosages from various manufacturers.

Passionflower (Passiflora incarnate)

What is it:

Passionflower is a flowering plant and grows in tropical regions. It is used to treat generalized anxiety disorder (GAD) and pre-surgery anxiety, and is classified as an herbal supplement.1-2 It comes in 350mg, 500mg, and 1000mg capsules, and various other unmarked dosages from various manufacturers.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

What it does:

Passionflower enhances GABA by blocking the reuptake of GABA.3

Dosage

The optimal dose is 90mg daily.1

Considerations:

Passionflower has the potential for a few side effects, including dizziness, confusion, and sedation.2 Many manufacturers produce capsules which are excessively above the optimal dosage of 90mg daily. KalmPro has the right amount of passionflower in it.

Tryptophan

What is it:

Tryptophan is an essential amino acid, and is found in most protein-based foods. It is used for social anxiety disorder and is classified as a dietary supplement.1-2 It comes in 500mg, 1000mg, and 1500mg capsules, and various other unmarked dosages from various manufacturers.

What it does:

Tryptophan is a precursor to serotonin.

Dosage

The optimal dose is 250mg daily.1

Considerations:

Tryptophan has the potential for mild side effects, such as sedation. However, pharmaceutical-grade tryptophan is associated with a serious side effect, eosinophilia myalgia syndrome (EMS). But when tryptophan is given as an intact protein (such as in deoiled gourd seed), the risk of EMS is almost zero. When intact protein tryptophan is given with a high glycemic carbohydrate, it is effective for anxiety.1

Scullcap (Scutellaria lateriflora)

What is it:

Scullcap is a flowering plant and grows worldwide. It is used in non-clinical anxiety, and is classified as an herbal supplement.1 It comes in 400mg, 425mg, and 440mg capsules, and various other unmarked dosages from various manufacturers.

Valerian (Valeriana officinalis)

What is it:

Valerian, a flowering plant that originates from Europe and Asia, is used to treat obsessive compulsive disorder (OCD). It is classified as an herbal supplement, and is made from the roots of Valerian.1-2 It comes in 250mg, 500mg, and 650mg capsules, and various other unmarked dosages from various manufacturers.

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)

What it does:

Valerian enhances GABA activity.3

Dosage

The optimal dose is 765mg daily.1

Considerations:

Valerian has the potential for mild side effects, including drowsiness, headaches, dizziness, and stomach upset.2